My right groin/hip area pulls sometimes when doing sports. It feels like this leg just hangs off my body. And my whole right hip feels like its externally rotated (my right foot points out more than left) and pronates.
What kind of exercises could i do?
What I’ve been doing so far is glute exercises (bridges , side lying clam, prone bridges etc) and going to try progress onto single leg stuff like lunges when I feel stronger cause my right knee just buckles in.
It also feels like my right hamstring is extremely tight too. Sretching the area seems to make the problem worse as it feels like my groin area is weak and tight if that makes sense?
My right groin/hip area pulls sometimes when doing sports. It feels like this leg just hangs off my body. And my whole right hip feels like its externally rotated (my right foot points out more than left) and pronates.
What kind of exercises could i do?
What I’ve been doing so far is glute exercises (bridges , side lying clam, prone bridges etc) and going to try progress onto single leg stuff like lunges when I feel stronger cause my right knee just buckles in.
It also feels like my right hamstring is extremely tight too. Sretching the area seems to make the problem worse as it feels like my groin area is weak and tight if that makes sense?
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If you are continually getting adductor strains then you need to improve your adductor:abductor strength ratio. Bridges clams etc are not addressing the need. U need to essentially be squeezing your thighs baby!
If you are continually getting adductor strains then you need to improve your adductor:abductor strength ratio. Bridges clams etc are not addressing the need. U need to essentially be squeezing your thighs baby!
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This. Addressing a pelvic tilt, be it posterior or lateral, will also help. What is your sport?
Thanks I’ve been doing some ball squeezes, and tennis. I am left handed and my right groin is the issue if that helps, also I have issues with left shoulder.
[quote]hicontrast wrote:
Thanks I’ve been doing some ball squeezes, and tennis. I am left handed and my right groin is the issue if that helps, also I have issues with left shoulder.[/quote]
make sure you also add in some full range of motion exercises, not just quasi isometrics with the ball squeezes